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[shamanick]

Age: 34
Height: 5' 5 3/4"
Weight: 178 lbs.
Goal: lose fat/gain muscle/gain chest size

I've been training steadily for the last few months - I quit smoking, quit drinking every day, cut out fast food and I've been trying to do 3 weight days and 3 cardio days (elliptical or treadmill) per week. I used machines and some free weights for the first few months to get some basic strength up after being sedentary for so long. I switched my routine this week. This is my current routine:

Squats - 3 x 8-10
BB bench - 4 x 5-7
Lat pulldown - 3 x 8-10 (can't do a pull-up yet)
BB military press - 3 x -8-10
Ab work (2-3 exercises per workout, I mix it up)
I rotate once per workout: BB curls, calf raises, shoulder shrugs

I consider myself a beginner. I have a beer gut that I'm trying to work off and my chest is noticeably smaller than the rest of my body. I eat 5-6 smaller meals per day, trying to get 20g protein per meal. Is there a glaring omission in my routine, or is this good for 3 months or so? I appreciate any and all advice.

 

[reilo]

Age: 34
Height: 5' 5 3/4"
Weight: 178 lbs.
Goal: lose fat/gain muscle/gain chest size

I've been training steadily for the last few months - I quit smoking, quit drinking every day, cut out fast food and I've been trying to do 3 weight days and 3 cardio days (elliptical or treadmill) per week. I used machines and some free weights for the first few months to get some basic strength up after being sedentary for so long. I switched my routine this week. This is my current routine:

Squats - 3 x 8-10
BB bench - 4 x 5-7
Lat pulldown - 3 x 8-10 (can't do a pull-up yet)
BB military press - 3 x -8-10
Ab work (2-3 exercises per workout, I mix it up)
I rotate once per workout: BB curls, calf raises, shoulder shrugs

I consider myself a beginner. I have a beer gut that I'm trying to work off and my chest is noticeably smaller than the rest of my body. I eat 5-6 smaller meals per day, trying to get 20g protein per meal. Is there a glaring omission in my routine, or is this good for 3 months or so? I appreciate any and all advice.

You have a good amount of sets, but too many reps in your sets. Cut it down to 3-5 reps and up your weight. I'd also sub-in your ab-work for deadlifts (1x5, alternating between workouts) because if you're doing squats and deadlifts with proper form, your abs will get plenty of workout.

 

[shamanick]

You have a good amount of sets, but too many reps in your sets. Cut it down to 3-5 reps and up your weight. I'd also sub-in your ab-work for deadlifts (1x5, alternating between workouts) because if you're doing squats and deadlifts with proper form, your abs will get plenty of workout.

Thanks. I will work up to heavier weight with fewer reps - right now I am trying to really focus on form; I don't feel comfortable with higher weight yet. I'm not sure what you mean by alternating 1x5 deadlifts - do you mean don't do deadlifts every workout?

 

[reilo]

Thanks. I will work up to heavier weight with fewer reps - right now I am trying to really focus on form; I don't feel comfortable with higher weight yet. I'm not sure what you mean by alternating 1x5 deadlifts - do you mean don't do deadlifts every workout?

Yep. Like you can do deadlifts once or twice a week and alternate it with another barbell workout (say shoulder press or bentover barbell rows).

 

[parrotbeak]

Alien and anyone else who buys EAS 5 lb bags: you guys notice the resealable thing has gotten really small and flimsy? They were always really solid, but this last bag I got, the plastic on both sides is so thin, it's like nothing is holding the bag closed. I'm gonna have to seal it up with a bunch of clips.

 

[DragonKnight]

Needs to be said again. It can be extremely difficult for young males to gain significant muscle mass. Metabolism is just too high, and it doesn't begin to slow down until around age 23. Before that it's almost guaranteed that very high calorie diets just result in gaining fat and bad eating habits. GOMAD isn't the answer.

You just need to be patient. Keep working out and eat well. The size will come.

I cannot second this post enough. Do not do the GOMAD. Instead, go a a clean, steady, and SLOW bulk. Results will come. Those excess calories come with a high price (fat gains, health problems, etc.). Eat 500 more calories a day for a week, see if you gain weight, and adjust accordingly.

 

[Zantetsuken]

Age: 26
Height: 5'6"
Weight:182
Goal:170


I know this may sound crazy, but is it definitely hard to lose this much amount of weight by September 1? I really want to achieve this goal somehow but when I enter the gym it becomes intimidating.

I just don't know what I should be doing in the gym to achieve the weight loss and muscle gain. I'm also clueless when it comes to dieting. I was never really used to eating vegetables when I was little. Now it's hard for me to do so, but I'm definitely willing. This job I want is dependent on my weight.

If anyone can give me an answer on the above mentioned questions and recommend any suggestions I would appreciate it.


Edit: Also is it true what they about free weights versus machines? Is there a really big difference? Also are there any tips for increasing my running distance?

Sorry for all the questions I just want to get started on my goal as soon as possible.

 

[TheRagnCajun]

Age: 26
Height: 5'6"
Weight:182
Goal:170


I know this may sound crazy, but is it definitely hard to lose this much amount of weight by September 1? I really want to achieve this goal somehow but when I enter the gym it becomes intimidating.

I just don't know what I should be doing in the gym to achieve the weight loss and muscle gain. I'm also clueless when it comes to dieting. I was never really used to eating vegetables when I was little. Now it's hard for me to do so, but I'm definitely willing. This job I want is dependent on my weight.

If anyone can give me an answer on the above mentioned questions and recommend any suggestions I would appreciate it.


Edit: Also is it true what they about free weights versus machines? Is there a really big difference? Also are there any tips for increasing my running distance?

Sorry for all the questions I just want to get started on my goal as soon as possible.

I would consider loosing 1-2lbs/week pretty good. So I would say its possible but its aggressive. Check the OP for lots info.

 

[Munin]

Help guys I am thinking I am entering skinny-fat territory now I am about 5.9" and now weigh around 154lbs. I am coming from 132 lbs originally and, for being a hardgainer and skinny guy have made quite an okay muscle gain, but unfortunately also a bit of fat thanks to lots of full cream milk and a lot of cheat meals here and there (because I just wanted to bulk up no matter what, it's difficult enough for me), which my body is deciding to store around the stomach...

Now I am wondering what to do. I don't look horrible or anything, but just a bit too much fat around my stomach. I would really like to bring my bodyfat % down at this point. I just wonder how I could do it without impeding my strength and size gains. Is there a way? Or am I forced to keep bulking and shed it all at a later point?

Can anyone recommend me something? Would 15 mins of cardio after every workout do something?

 

[Escape Goat]

Edit: Also is it true what they about free weights versus machines? Is there a really big difference? Also are there any tips for increasing my running distance?

.

Using any kind of resistance training is going to benefit you, regardless if its free weight or machine. Using free weights allows you to use stabilizer muscles because you're having to balance the weights as you perform each exercise. But if you're just starting out then using machines to build a foundation then, once you have the feel for it, you can start with free weights.

I started with machines so I could get accustomed to the gym environment. The machine told me what I had to do so I could focus on the form and motion while observing people using free weights around me. Theres nothing that sucks more than getting discouraged in the gym because you feel inadequate or out of place. I don't know if thats a problem for you but it was for me and this helped a lot.

 

[parrotbeak]

Age: 26
Height: 5'6"
Weight:182
Goal:170


I know this may sound crazy, but is it definitely hard to lose this much amount of weight by September 1? I really want to achieve this goal somehow but when I enter the gym it becomes intimidating.

I just don't know what I should be doing in the gym to achieve the weight loss and muscle gain. I'm also clueless when it comes to dieting. I was never really used to eating vegetables when I was little. Now it's hard for me to do so, but I'm definitely willing. This job I want is dependent on my weight.

If anyone can give me an answer on the above mentioned questions and recommend any suggestions I would appreciate it.


Edit: Also is it true what they about free weights versus machines? Is there a really big difference? Also are there any tips for increasing my running distance?

Sorry for all the questions I just want to get started on my goal as soon as possible.

Read OP and we need more info. Do you work out at all now? Did you work out regularly in the past? What was your weight over the last few years? What's your current diet like? What kind of job is this?

If you aren't already active, you could probably drop 12 lbs pretty fast just getting active. Not sure if 1 month is realistic, but if you just need to weigh in at that weight on that one day, sure, that's pretty easy to drop just in water weight. Cut your carbs and do cardio and you'll drop a lot initially. 26 is still young too, so it'll be easier.

If you're already active and eating good, it'll be pretty tough I think, but water weight is always easy, again if you just need to weigh in once.

Ya, free weights are way better overall, but building muscle and losing fat and losing 12 lbs overall in one month is a lot. You're going to gain muscle weight and lose stored carbs/water and a little fat.

I'd read the weight loss thread also and get help there.

But sounds like you're just thinking this over and not doing anything. Get going now dude!

 

[The Lamp]

I think you are really confused with your goals...

My goals are to gain weight, fat, strength and muscle. Which I am, but I haven't been eating much the past few days and already started dropping weight again.

Dragon are you a hardgainer or have you tried GOMAD?

 

[deadbeef]

Well I finished my last regular workout of the Smolov Intense Phase (Week 4, Day 3).

I ended up failing on the last set today, which sucks. I think if I ever do this again, I will not base the Intense Phase off my actual max I set after the Base Mesocycle but actually a value that was maybe 10 lbs lighter. Maybe I would not have failed then.

Oh well, my shoulders are beat up, elbows are beat up, but my hips and knees are fine.

I started in early June with a 1RM of 405. After the Base Mesocycle, set a 1RM of 440. Today I did 2x4 at 420 lbs, but then failed on rep 2 of the 3rd set. Tried again and failed again, so called it done.

If I do funny math and estimate my 1RM is would be 475, but that seems really heavy right now.

1 week from today I'll test, then roll back to a more sensible 5/3/1 routine.

 

[Jason's Ultimatum]

My goals are to gain weight, fat, strength and muscle. Which I am, but I haven't been eating much the past few days and already started dropping weight again.

Dragon are you a hardgainer or have you tried GOMAD?

There's nothing healthy about consuming that much milk. Seriously, you may want to up your carbs to around 150-200 grams per day. Eating half a cup of rice definately helped in adding pounds and gaining strength.

 

[cuevas. PhD.]

My goals are to gain weight, fat, strength and muscle. Which I am, but I haven't been eating much the past few days and already started dropping weight again.

Dragon are you a hardgainer or have you tried GOMAD?

You know how people who try to lose a lot of weight try to do it really fast and just starve themselves? It seems like you are the opposite and are only going to harm yourself with an irresponsible diet.

 

[OpinionatedCyborg]

My goals are to gain weight, fat, strength and muscle. Which I am, but I haven't been eating much the past few days and already started dropping weight again.

Dragon are you a hardgainer or have you tried GOMAD?

How much lifting are you doing? Has your strength been increasing? Did you try gaining strength and muscle for 2 - 3 months on a more normal diet before switching to GOMAD or did you start on GOMAD from the beginning?

 

[Lamel]

So I know I will gain fat when I bulk obviously. But I want to know how I can minimize fat gain and maximize muscle gain, in terms of what I eat.

I eat enough protein that's for sure, and get good fats in as well, but I also eat A LOT of carbs (can't really help it as my cultural cuisine consists of a lot of rice and bread etc...). I know my body will use them for energy, but I don't want to unnecessarily eat too many. So how can I go about minimum fat gain?

Just a heads up I am around 149 pounds at 5'10" and eat around 3000 calories a day.

Edit: I have also gained great results from what I've been doing for the past few months, obviously I've gained muscle, but I dislike the fat that is creeping up on my tummy. You can see abs, but they were much more prominent when before I started working out (Well I was pretty skinny too). I just don't want lovehandles ;_;

 

[Deleted member 12837]

I wear Hanes boxer briefs. They are pretty stretchy and even though I wear them fitted (not tight, not loose) they haven't had any problems. Recently I ripped very loose shorts while doing squats and my boxer briefs were fine (luckily). They are like $12 for a pack of 3 or 4, iirc.

Thanks, I'll give those a shot.

Crazy that you ripped your shorts but not your briefs o_0

 

[deadbeef]

So I know I will gain fat when I bulk obviously. But I want to know how I can minimize fat gain and maximize muscle gain, in terms of what I eat.

I eat enough protein that's for sure, and get good fats in as well, but I also eat A LOT of carbs (can't really help it as my cultural cuisine consists of a lot of rice and bread etc...). I know my body will use them for energy, but I don't want to unnecessarily eat too many. So how can I go about minimum fat gain?

Just a heads up I am around 149 pounds at 5'10" and eat around 3000 calories a day.

Edit: I have also gained great results from what I've been doing for the past few months, obviously I've gained muscle, but I dislike the fat that is creeping up on my tummy. You can see abs, but they were much more prominent when before I started working out (Well I was pretty skinny too). I just don't want lovehandles ;_;

You can look at various diets that have you ingest carbs at specific times to supposedly minimize fat gain.

 

[Lamel]

You can look at various diets that have you ingest carbs at specific times to supposedly minimize fat gain.

That doesn't really make sense to me, plus I probably wouldn't stick to that anyway. Is there a limit to how many carbs I should eat a day. I'm probably getting around 300-400 grams currently.

 

[DragonKnight]

My goals are to gain weight, fat, strength and muscle. Which I am, but I haven't been eating much the past few days and already started dropping weight again.

Dragon are you a hardgainer or have you tried GOMAD?

Yes I have. Last year I used it and shot up from 157 to over 200lbs. While I did gain a lot of muscle (probably 15-20lbs) I gained a lot of fat, looked bloated, and it temporarily fucked up my bp. I'm back down to 170lbs (I'm 6'2 but I have a small bone structure) and because I did it the right way, it doesn't even look like I lost muscle mass. Getting bigger is a marathon not a sprint and not everyone can look like Ronnie Coleman. Hell you at David Beckham. He's not jacked in the slightest and everyone swoons over him. Get in shape, but don't do crazy.

 

[parrotbeak]

Thanks, I'll give those a shot.

Crazy that you ripped your shorts but not your briefs o_0

Well, the shorts were old swim trunks from when I was probably 30 lbs fatter. They were super loose but not stretchy at all. The boxer briefs are stretchy so even though they fit snugly around my thighs I can full squat in them without feeling any pull.

Boxer briefs are way stretchier than regular boxers. I used to rip boxers all the time.

 

[Lamel]

Yes I have. Last year I used it and shot up from 157 to over 200lbs. While I did gain a lot of muscle (probably 15-20lbs) I gained a lot of fat, looked bloated, and it temporarily fucked up my bp. I'm back down to 170lbs (I'm 6'2 but I have a small bone structure) and because I did it the right way, it doesn't even look like I lost any weight. Getting bigger is a marathon not a sprint and not everyone can look like Ronnie Coleman. Hell you at David Beckham. He's not jacked in the slightest and everyone swoons over him. Get in shape, but don't do crazy.

Words of wisdom.

 

[Price Dalton]

So I know I will gain fat when I bulk obviously. But I want to know how I can minimize fat gain and maximize muscle gain, in terms of what I eat.

I eat enough protein that's for sure, and get good fats in as well, but I also eat A LOT of carbs (can't really help it as my cultural cuisine consists of a lot of rice and bread etc...). I know my body will use them for energy, but I don't want to unnecessarily eat too many. So how can I go about minimum fat gain?

Just a heads up I am around 149 pounds at 5'10" and eat around 3000 calories a day.

Edit: I have also gained great results from what I've been doing for the past few months, obviously I've gained muscle, but I dislike the fat that is creeping up on my tummy. You can see abs, but they were much more prominent when before I started working out (Well I was pretty skinny too). I just don't want lovehandles ;_;

Eat most of your carbs post-workout. Go lower carb, higher fat on non-workout days.

 

[parrotbeak]

That doesn't really make sense to me, plus I probably wouldn't stick to that anyway. Is there a limit to how many carbs I should eat a day. I'm probably getting around 300-400 grams currently.

What about doing HIIT to burn off the excess carbs?

 

[DragonKnight]

So I know I will gain fat when I bulk obviously. But I want to know how I can minimize fat gain and maximize muscle gain, in terms of what I eat.

I eat enough protein that's for sure, and get good fats in as well, but I also eat A LOT of carbs (can't really help it as my cultural cuisine consists of a lot of rice and bread etc...). I know my body will use them for energy, but I don't want to unnecessarily eat too many. So how can I go about minimum fat gain?

Just a heads up I am around 149 pounds at 5'10" and eat around 3000 calories a day.

Edit: I have also gained great results from what I've been doing for the past few months, obviously I've gained muscle, but I dislike the fat that is creeping up on my tummy. You can see abs, but they were much more prominent when before I started working out (Well I was pretty skinny too). I just don't want lovehandles ;_;

Yes you can. Cut the breads, potatoes, and oatmeal. Eat nuts (almonds, and walnuts) and eat flax seeds. Cottage cheese is great as well. All these things are low carb and will force your body to use its fat stores for energy thereby helping to limit fat gain.

Edit: I don't why you can't limit yourself to under 100g of carbs a day. And I would do a HIIT routine once a week.

 

[DragonKnight]

Another downside to the GOMAD is that it leaves very little room for water. Do not use it.

Get a nice, compound lifting routine
Eat 500 cals more each week until you gain weight--diet should consist of tons of protein and animal fat. Limit your carbs by eating plenty of nuts and other low carb foods (cottage cheese and flax seeds). Take a multivitamin. Take a fiber supplement. Run once a week. Drink water. No alcohol.

Edit: Eat every three hours. This really helps. So 5-6 meals a day and you're shooting for about 500-600 calories each meal.

 

[TheRagnCajun]

Another downside to the GOMAD is that it leaves very little room for water. Do not use it.

Get a nice, compound lifting routine
Eat 500 cals more each week until you gain weight--diet should consist of tons of protein and animal fat. Limit your carbs by eating plenty of nuts and other low carb foods (cottage cheese and flax seeds). Take a multivitamin. Take a fiber supplement. Run once a week. Drink water. No alcohol.

Edit: Eat every three hours. This really helps. So 5-6 meals a day and you're shooting for about 500-600 calories each meal.

Milk is 87% water.

The deal with GOMAD is, if you're a hardgainer, if you have apetite problems, then it can offer a solution to that. There's a place for it. So long as you keep your weight gain in check, so long as its a 4-6 week type of program, you can see some nice gains without the need for supplements or much regard for the rest of your diet.

Once I went off GOMAD I had found that my apetite had changed and I could follow a more balanced diet (which still includes a lot of milk)

I don't believe in the meal timing theories. 3 meals a day is fine.

Regarding carbs, try and lean towards fibre-rich, low-sugar carbs.

A lot people don't believe there's such a thing a clean bulking, and I'm inclined to agree if your definition is 'gaining muscle while remaining cut'. I just try and minimize junk food, heavily processed foods, and sugary drinks/alchohol....about as clean as you can get it. Aim for 1lb/week mass gains, anythin in excess of that is going to be pure fat.

 

[Lamel]

Eat most of your carbs post-workout. Go lower carb, higher fat on non-workout days.

That's usually what I do anyway, carbs mostly post workout.

What about doing HIIT to burn off the excess carbs?

Yes you can. Cut the breads, potatoes, and oatmeal. Eat nuts (almonds, and walnuts) and eat flax seeds. Cottage cheese is great as well. All these things are low carb and will force your body to use its fat stores for energy thereby helping to limit fat gain.

Edit: I don't why you can't limit yourself to under 100g of carbs a day. And I would do a HIIT routine once a week.

Uh I did mention I was bulking, I'm not cutting so lowering myself under 100 grams of carbs would probably not be so good for me.


I'm interested in doing HIIT though, would once a week hinder my muscle gain goals or no?

 

[Jason's Ultimatum]

Hell you at David Beckham. He's not jacked in the slightest and everyone swoons over him. Get in shape, but don't do crazy.

Everyone swoons over Beckham because he's a good looking guy. Unless The Lamp has excellent bone structure and a good looking face, then that really doesn't apply. :lol

Sometimes you have to compensate looks for a killer body that the white trash sluts will swoon over.

 

[Lamel]

Everyone swoons over Beckham because he's a good looking guy. Unless The Lamp has excellent bone structure and a good looking face, then that really doesn't apply. :lol

Sometimes you have to compensate looks for a killer body that the white trash sluts will swoon over.

Lmao...I always wonder if you're joking or being serious.

 

[X-Frame]

An easy way to minimize fat gain during a mass gaining phase is to do something like 2 weeks eating in a calorie surplus and then 1 week at a deficit -- usually by the manipulation of carbs eaten only.

No difference in cardio or weight training unless possibly reduce volume during the deficit phase by taking out 1 set per lift.

 

[Yami]

Need to work in cottage cheese to my diet before I hit bed, but it tastes so goddamn bad. Any other alternatives apart from supplements like casein that you guys know of? Or anything to make it actually edible?

 

[Jason's Ultimatum]

I'd say rice pudding that comes in the tub, but that's extra carbs and sugar.

 

[deadbeef]

Need to work in cottage cheese to my diet before I hit bed, but it tastes so goddamn bad. Any other alternatives apart from supplements like casein that you guys know of? Or anything to make it actually edible?

1/2 cup cottage cheese + 1/2 cup frozen strawberries + scoop of vanilla whey + 1/4 cup coconut milk + dash of splenda. Mix it all up in the food processor

~375 cal
~17 g fat
~12 g carbs
~44 g protein

Good with blueberries too

 

[Petrie]

1/2 cup cottage cheese + 1/2 cup frozen strawberries + scoop of vanilla whey + 1/4 cup coconut milk + dash of splenda. Mix it all up in the food processor

~375 cal
~17 g fat
~12 g carbs
~44 g protein

Good with blueberries too

I've tried everything, and cannot deal with the taste of cottage cheese. No matter how blended I taste it and gag. It sucks.

 

[Tater Tot]

New Pbs in DB press for 80 lbs 6x and incline 70s 7x. I hadn't done decline presses in a very long time and tried them yesterday. I really feel that it did not affect me in the slightest, as i wasn't sore at all. Has this happened to anyone else? I'll probably have to go back to weighted dips.

 

[Gvaz]

Just a reminder for those joining Fitocracy, there's a neogaf group!

Also I think I might have 4 invites left...

 

[_Isaac]

If you don't have anybody else to invite, I wouldn't mind having one.

 

[parrotbeak]

This has its own thread but for those who missed it:

http://www.youtube.com/watch?v=qycvOtuM4ww

 

[The Lamp]

How much lifting are you doing? Has your strength been increasing? Did you try gaining strength and muscle for 2 - 3 months on a more normal diet before switching to GOMAD or did you start on GOMAD from the beginning?

3x a week, yes, I even posted my lifting gains, and yes, ive tried working out without it before, check my posts in this thread.

Theres been plenty of people I know and don't know that have tried GOMAD and it worked for their goals. People have told me that I look healthier than before because I was pretty much an emaciated skeleton with no mass, even though I ate more than most of my friends. If you fed a starving african child and made fun of them for them not looking like they were gaining muscle, that's almost the realm of silliness that is swimming around some of the comments being made towards me. I gained 20 lbs. and still look remarkably thin because I was almost Christopher Nolan in The Machinist before my summer started.

I got lab work done on my blood levels and organs so we will see if a month of GOMAD negatively affected me.

I honestly don't give a shit about being super cut or defined, or getting perfectly lean mass gain, at least not now. Right now I just want more muscle AND fat, which I've been getting. Im quitting GOMAD in a couple of weeks anyway, though I haven't done it this past week and lost some of the water/fat weight already.

 

[BlueScrote]

Yep. Like you can do deadlifts once or twice a week and alternate it with another barbell workout (say shoulder press or bentover barbell rows).

Is 1x5 of heavy weight recommended for Dead Lifts over 3x5?

 

[parrotbeak]

Is 1x5 of heavy weight recommended for Dead Lifts over 3x5?

For beginners, ya. DLing heavy is fucking hard and wears on your back and hips fast.

 

[Brolic Gaoler]

This has its own thread but for those who missed it:

http://www.youtube.com/watch?v=qycvOtuM4ww

What a douchebag.

Also, he's probably full of shit about all of that, especially what he was benching.,

 

[cameltoe]

Age 37
Height 5'8"
Weight 149 -> G160-165
Body fat 15-16% <- G10%
Waist 32" <- G29-30"

Here's what I was going to start up on Monday for the next month.

MONDAY

Upper body push

barbell shoulder/military press 4x8
alternating DB press 3X10
lateral/front raises 3x12 6 frt 6 to the side each set
flat bench 4x8
dumbell incline press 3x10
plyo push ups 2xF
lying tricep extension 3x10

CARDIO 10-20 Minutes HIIT (3min work non stop x 1min rest x 5rounds)

TUESDAY

Core

plank 2x30 sec
opposite elbow/knee plank 2x30 (15 each leg)
side plank 2x30 sec
ball passes 3XF

WEDNESDAY

Lower Body

barbell back squats 5x5
DB overhead squats 3x10
barbell deadlift 3x5
single leg DB RDL 3x10
weighted lunges 1x25 each leg
hip bucks 3x15
calf raise 3x10

CARDIO 20 Minutes HIIT (box jumps x12 rest remainder of minute then burpee push up x10 rest remainder of minute repeat for 10 rounds)

THURSDAY

Core

wipers 2xF
reverse crunch 3x20
canoes 2x40
plank 2x30 sec
side plank 2x30 sec

FRIDAY

Upper Body Pull

pull-ups/inverted row 3xF (rotate each week)
barbell rows 4x8
back fly 3x10
DB shrugs 3x10
lawnmower/single arm DB row 3x10
barbell curl 4x8

CARDIO 10-20 Minutes HIIT (elliptical 5min WU 20sec fast 40sec moderate 10 rounds 5 CD)

Thoughts?

Diet is clean, will be eating 40-40-20 on lifting days, 50-30-20 on cardio days. Limiting booze to saturday and only 2 beers. (will prolly just stop drinking all together) Im looking to eat around 2500 calories a day.

Supplements I will be using.

Opti-men multi
CLA
ZMA
Pre-workout ON AmiN.O. Energy
Post-workout Whey with cooked oats mixed in water with creatine (yes, a slow release carb PWO)

 

[parrotbeak]

What a douchebag.

Also, he's probably full of shit about all of that, especially what he was benching.,

Ya, for sure that's bs. It would be funny if it hadn't been a tragedy that he's being interviewed about

Have you bought EAS recently? My new bag has like no grip on the resealable strip--both sides are super thin and I had to use clips to seal it. Not sure how this will hold up in the humidity here. I hope this is somehow a defective bag and not a new cost-cutting reduction in quality. I'm going to have to find something air tight to store 5 lbs of powder in.

 

[Brolic Gaoler]

Ya, for sure that's bs. It would be funny if it hadn't been a tragedy that he's being interviewed about

Have you bought EAS recently? My new bag has like no grip on the resealable strip--both sides are super thin and I had to use clips to seal it. Not sure how this will hold up in the humidity here. I hope this is somehow a defective bag and not a new cost-cutting reduction in quality. I'm going to have to find something air tight to store 5 lbs of powder in.

Yeah, the last one I bought was a pain in the ass to seal. I finished that bag, and Sams didn't have any more, now they carry Muscle Tech whey. It's only 20 grams per scoop.

I'm less than appeased. At least it has a zipper seal.

Could you try to transfer it to a tupperware bowl?

 

[parrotbeak]

Huh, oh well, thanks, good to know what to expect on my next trip there. Ya, I think I have an empty container at work i can use.

 

[Brolic Gaoler]

Huh, oh well, thanks, good to know what to expect on my next trip there. Ya, I think I have an empty container at work i can use.

Yeah, I was less than happy, especially since it's still 33 dollars. If it's there next time I may see what GNC has on sale the first of the month.

 

[MrOogieBoogie]

I've got to say, not going to the gym is the one of the best fitness-related decisions I've ever made. This summer I've ONLY worked out outdoors and I feel so much better mentally and physically than I ever did working out indoors in a hot, muggy gym room.

I bike to work at least three times a week, 6.5 miles each way. On the weekends I do much longer bike rides (20-50 miles) and jog on Sundays to the beach (about four miles, which for me is A LOT as I'm not a runner).

However, it's making the city and public parks my own personal gym that's really improved my physique, strength, mobility, and core. I'll frequently stop by the park and do a bunch of dips, many variations of pull-ups and chin-ups, ab workouts, etc. And being outside is just so refreshing. I'm at the point where if I see something that looks like it can be climbed, I want to climb it. I never used to climb trees, but holy crap it's a good workout. Or like now, I was walking to the convenience store to buy a sandwich, saw a sturdy tree branch on the way, grabbed a hold of it and began doing chin-ups. I'm in a completely different mentality now than I was while in the gym. At the gym, I never did pull-ups or chin-ups because I would just use weights. However, I've finally reached the point where I can do ten perfect dead hang pull-ups in a row, and about thirteen dead-hang chin-ups in a row. I could NEVER do that much before. I'm also able to do handstands on dip bars, muscle-ups, which I never thought I'd be able to do... etc. I'm always doing something, even if it's a light dip on fire hydrants during my lunch break at work, and for that reason I'm in better shape now than I ever was going to the gym.

I recommend this change of lifestyle for anyone getting bored of indoor workouts.